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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Friday, February 10, 2012
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Friday, February 10, 2012
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Diet and Nutrition |
Weight loss07/11/2008 |
Hi! I`m a 17 year old who is severely over weight. I am 5`3 and weight 168 pounds. I used to weight 125 the most 3 years ago before i had my son. What is the best advice you could give me to loose all that weight again before going back to school in august? That`s my senior year. Thank you
Weight gain cannot be reversed quickly. Just as it took years for you to reach your current weight, it will take time to lose weight. A healthy goal is to lose about 1 pound per week.Weight loss requires an adjustment in our daily activity and diet habits. Physical activity is key to burning calories and increasing muscle mass (which increases our basal metabolic rate). So you will benefit by increasing your level of physical activity. Try to engage in some type of activity every day for 30-60 minutes. Walking, running, swimming, and biking are beneficial for improving cardiovascular health. In addition, lifting weights 2 to 3 times per week for 15-20 minutes can help to build muscle mass which will burn calories over time.
In addition to increasing your physical activity, you should decrease your caloric intake to lose weight. I suggest that you visit the website http://www.mypyramid.gov/ and click on MyPyramid Plan. Then enter your gender, age, weight, height, and level of physical activity. You will then discover your calorie needs per day. To lose weight, you will need to consume less than this amount of calories. We do not recommend less than 1200 calories per day because it is very difficult to get all your required nutrients with a diet that is too low in calories.
Do not attempt to make huge changes in your diet. Small changes in the types and amount of foods and beverages can lead to a healthier, lower calorie diet. Your diet should include a variety of healthy foods such as whole grains, fruits, vegetables, low-fat milk and cheese, and lean meat, poultry, and fish. Also, don't skip meals. If you eat 4-5 small meals or snacks per day, your blood sugar and appetite will be better controlled.
Keeping a food journal and writing down everything that you eat and drink can help you to stay on your diet plan. You can also enter your food and beverages into the MyPyramid Tracker to determine how many calories and nutrients you are consuming everyday.
If you need more help with your diet, visit a registered dietitian who can tailor a diet to your individual needs and preferences. Best of luck!
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Bonnie J Brehm, PhD, RD Professor of Nursing College of Nursing University of Cincinnati |
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